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Full Body HIIT Workout (Inside)!

Black woman exercising at home. Squatting using a resistance band.

What's fast, effective, and builds up your fitness in a hurry?


It’s a HIIT workout!


And I’ve got a GREAT do-anywhere workout that will put the power of HIIT to work for you.


Here are just a few reasons we love HIIT (high-intensity interval training):


●      You can get the same calorie- and fat-burning benefits of a longer, less intense workout

●      It can improve your heart and metabolic health

●      You can build muscle and strength

●      HIIT can help lower blood pressure and blood sugar

●      It’s good for your brain


The workout below should take 18 minutes (not including your warmup and cooldown), and will leave you feeling energized and ready for whatever comes your way!



●      Always start with a 5-minute warm-up to prepare your body — gradually bring your heart rate up by walking, jogging, etc.

●      Modify exercises to suit your fitness level.

●      Focus on maintaining good form over speed.

●      Always end with a 5-minute cool-down and stretch session to return your heart rate to normal and help with recovery.


🔥Full-Body Fire Workout


Warm up, and then do each exercise for 40 seconds and take 20 seconds of rest between each exercise.

Do each circuit 2x before moving on to the next.(So… do exercise 1 for 40 seconds, take a 20-second break, do exercise 2 for 40 seconds, take a 20-second break, do exercise 3 for 40 seconds, take a 20-second break, repeat the circuit, and then move on to the next circuit.)


If you need to, take 1-2 minutes to rest between circuits.

Circuit 1:

●      High Knees

●      Push-up with Rotation

●      Reverse Lunges


Circuit 2:

●      Jumping Jacks

●      Triceps Dips (use a chair or low table)

●      Side Plank (20 seconds on each side)


Circuit 3:

●      Mountain Climbers

●      Squats

●      Superman Lifts


After you do the workout, make sure you take a sweaty selfie and tag us with it!




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